September 25, 2010

Workouts today are at 10am, 11am, 12pm, 1pm, and 2pm

Even if you aren’t a member of our gym you are still welcome to show up and wokout.  All we ask is a small donation to one of 3 charities: The Wounded Warrior Project, Live Strong, or The CrossFit Foundation. 

You can donate at the gym or online.  Its very easy to donate online.   You just register your profile under our team here.  That way it will show that you raised money as a part of SCCF.  Also  others can throw in money for you by going to your page.  Everyone that is doing this workout should have a webpage.

“Fight Gone Bad!”Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.Add your points and post them Beyondthewhiteboard


Here is a video of Austin Malleolo getting  455 on Fight Gone bad! - wmv - mov





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